Buckwheat - is it wheat or what?

Don’t let the word ‘wheat’ in it’s name confuse you. Buckwheat (Fagopyrum esculentum) looks like a grain and tastes like a grain but isn't a grain at all. Buckwheat is thought of as a cereal, but is actually an herb of the buckwheat family, Polygonaceae, a relative of the rhubarb. Buckwheat is also gluten free, which makes it an ideal food for those allergic or sensitive to the gluten in found wheat and other true grains. After being removed from the husk, the triangular seeds are used to make flour.

Buckwheat has been eaten for hundreds of years in the Far East. Buckwheat can also be used for a variety of baked products, including pancakes, breads, muffins, crackers, bagels, cookies, and tortillas , pasta, bread and Japanese soba noodles. The de-hulled seeds (groats) can be ground into grits and roasted to make kasha, served as a starchy side dish by people of a variety of ethnic backgrounds, especially Russians and eastern Europeans.

One pound of raw buckwheat has 1,520 calories. Nutritionally, buckwheat provides vitamins B1 and B2, the minerals potassium, magnesium, phosphate and iron (buckwheat contains more iron than cereal grains), and it has nearly twice the amount of the amino acid lysine found in rice. Buckwheat bran (farinetta) contains rutin, a flavonoid known to reduce cholesterol, lower blood pressure and maintain the strength and flexibility of capillaries. A recently discovered compound in buckwheat called fagopyritol may have potential to help manage type II diabetes.

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The difference between whole grains and refined grains

There are differences between refined grains and whole grains, everyone knows that. Let's dig a little deeper into why though, and how.

Whole grains have all their parts still intact, the bran, wheat germ, and endosperm. Refined grains have all parts removed except for one, the endosperm. The bran and wheat germ have the majority of the grain's vitamins and fiber contained in them, while the endosperm has very little of both and is starchy. So basically you're eating something that is just empty calories, and it's like glue to your colon. All the goodness of the grain is gone!


So the difference between the two is mainly nutritional value. Removing the bran and germ from whole grains is not a good thing because it is depriving you of the nutrients your body needs, and replacing it with starch and empty calories.

For me, I'd rather eat whole grains and give my body what it needs, than to eat refined breads that supposedly taste better.

Technorati Tags: Wheat Germ, Bran, Refined Grains, Whole Grains

The anatomy of a grain of wheat

A whole grain is mostly made up of 3 parts. The bran, the germ, and the endosperm. Check out this cool picture.
As you can see from the picture. The endosperm makes up most of the kernal, the bran comes next and the germ makes up the least amount. Manufacturers remove the bran and germ when they make refined bread flour (white flour). Which is not good at all.

The bran is the outside layer of the grain and it is a rich source of many vitamins and minerals like magnesium, riboflavin, thiamin, phosphorus, niacin, iron and zinc. Almost all of the fiber within the grain comes from the bran.

The germ is the part of the grain from which a new plant would sprout if you were to plant it. It is a concentrated source of vitamin E, magnesium, riboflavin, thiamin, phosphorus, niacin, iron and zinc. The germ also contains some fat and protein.

The endosperm has very small amounts of vitamins, not nearly close to what the bran and germ have.

So now you know the anatomy of a whole grain of wheat, and you may see a little why it's important to eat the WHOLE grain and not just the endosperm. We're not getting the much needed vitamins, minerals and especially not getting the greatly needed fiber in our diets if we eat refined grains. So let's start eating whole grains more often! After all, if it'll help you live a healthier life, what can it hurt right?

Technorati Tags: Whole Grains, Bran, Wheat Germ, Endosperm

What is considered a whole grain?

A whole grain is whole when it has all three parts of the grain. The bran, the wheat germ, and the endosperm. Contrast to refined grains which are only made up of the endosperm (the starchy insides that have little to no vitamins and fiber).

The three parts have many beneficial vitamins that are helpful for your body and health. The bran has much of the fiber. While the germ has much of the protein and nutrients. If both of these are removed from the grain then it really leaves you with not much substance and you're left with basically empty calories.

Here are a few common whole grains:

Oatmeal (whole oats)
Barley
Popcorn
Brown rice
Wild rice
Buckwheat
Whole-wheat bread, pasta or crackers

All others like white rice, white bread, and enriched pastas are just like glue to your colon...and that's not even mentioning the chemicals and preservatives put into the stuff.

Whole grains aren't that hard to eat. They may not "taste" as good as the other refined versions, but they sure are better for you and will help you in the long run. Why not "taste" more of a good healthly life instead? Try eating a few from that list. :)

My passion is to help others learn more about grains and nutrition. So I hope this information and the things to come will be helpful to you and your family! Thanks for reading, happy eating, and God bless you!

Technorati Tags: Whole Grain, Bran, Wheat Germ, Endosperm